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BY: DANIEL LAGUNAS<br />

IF YOU WANNA GET AN IRON CHEST THEN YOU SHOULD TRY THIS ROUTINE.<br />

THIS WORKS LIKE THIS: OF EACH EXERCISE YOU ARE GOING TO DO 4 SERIES OF 10 REPETITIONS<br />

AND FOR THE FIRST SERIE YOU WILL BE USING NO WEIGHT, FOR THE SECOND SERIE YOU WILL BE<br />

USING 5 KG, FOR THE THIRD SERIE YOU WILL BE USING 10 AND FOR THE LAST SERIE YOU WILL BE<br />

USING 15 KG. (EVERY EXERCISE IN THIS ROUTINE USES A BAR) IF YOU THINK YOU ARE STONG<br />

ENOUGH YOU CAN STAR THE ROUTINE WITH A HEAVIER WEIGHT BUT YOU MUST INCREASE THE<br />

WEIGHT IN EACH ROUTINE.<br />

1.- BENCH PRESS<br />

Setup. Lie on the flat bench with your<br />

eyes under the bar. Lift your chest and squeeze<br />

your shoulder-blades. Feet flat on the floor.<br />

Grab the bar. Put your pinky on the ring<br />

marks of your bar. Hold the bar in the base of your<br />

palm with a full grip and straight wrists.<br />

Unrack. Take a big breath and unrack the bar<br />

by straightening your arms. Move the bar over your<br />

shoulders with your elbows locked.<br />

Lower the bar. Lower it to your mid-chest while tucking your elbows 75°. Keep<br />

your forearms vertical. Hold your breath at the bottom.<br />

Press. Press the bar from your mid-chest to above your shoulders. Keep your<br />

butt on the bench. Lock your elbows at the top. Breathe.<br />

2.- DECLINE BENCH PRESS<br />

Setup. Lie on the flat<br />

bench with your eyes under<br />

the bar. Lift your chest and<br />

squeeze your shoulderblades.<br />

Feet flat on the<br />

floor.<br />

Grab the bar. Put your<br />

pinky on the ring marks of<br />

your bar. Hold the bar in the<br />

base of your palm with a full grip and straight wrists.<br />

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Unrack. Take a big breath and unrack the bar by straightening your arms. Move<br />

the bar over your shoulders with your elbows locked.<br />

Lower the bar. Lower it to your mid-chest while tucking your elbows 75°. Keep<br />

your forearms vertical. Hold your breath at the bottom.<br />

Press. Press the bar from your mid-chest to above your shoulders. Keep your<br />

butt on the bench. Lock your elbows at the top. Breathe.<br />

NOTE: IN THIS BENCH EXERCISE THE BENCH IS IN A DIFFERENT POSITION,<br />

LOOK THE IMAGE.<br />

3.- MILITAR PRESS<br />

Setup. Lie on the flat bench with your eyes under the bar. Lift<br />

your chest and squeeze your shoulder-blades. Feet flat on the<br />

floor.<br />

Grab the bar. Put your pinky on the ring marks of your bar.<br />

Hold the bar in the base of your palm with a full grip and straight<br />

wrists.<br />

Unrack. Take a big breath and unrack the bar by straightening your arms. Move<br />

the bar over your shoulders with your elbows locked.<br />

Lower the bar. Lower it to your mid-chest while tucking your elbows 75°. Keep<br />

your forearms vertical. Hold your breath at the bottom.<br />

Press. Press the bar from your mid-chest to above your shoulders. Keep your<br />

butt on the bench. Lock your elbows at the top. Breathe.<br />

FOLLOW THIS ROUTINE AND THANK US LATER<br />

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What to eat if you want a big protein content<br />

If you want to complement your work out with a cool diet to have a<br />

Hollywood star body you should watch out these dishes with a high<br />

proteine content.<br />

HIGH-PROTEIN GRILLED CHEESE<br />

This grilled cheese is definitely a grown-up<br />

version of the childhood classic, with two<br />

types of cheese, eggs, hummus, and<br />

turkey bacon. Don't forget to swap out<br />

white bread for two slices of whole wheat,<br />

and you have the protein-packed grilled<br />

cheese of your dreams.<br />

Here is the recipe: https://theproteinchef.co/bodybuilding-grilled-cheese-sandwich-recipe-highprotein/?utm_term=RFdriver<br />

SAVORY PROTEIN PANCAKES<br />

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Not your average pancakes. These guys are a protein bomb with added egg whites and<br />

cottage cheese. And the best part about these pancakes is making some extra and having<br />

one (or two) for day-after snacks—<br />

they taste just as good cold as hot<br />

Here is the récipe: http://www.food.com/recipe/savoury-protein-pancakes-410762?utm_term=RFdriver<br />

CHICKEN AND QUINOA BURRITO<br />

Quinoa is a great source of<br />

protein that is not meat, having<br />

twice as much protein per serving<br />

than brown rice. Save some time<br />

by using leftover quinoa.<br />

Here is the récipe:<br />

https://www.realsimple.com/foodrecipes/browse-all-recipes/chicken-andquinoa-burritos?utm_term=RFdriver<br />

MUSTARD AND BROWN SUGAR-RUBBED SALMON<br />

You'll feel like a pro after you bite into this knowing that it took you literally 10 minutes,<br />

start to finish. And at 37 grams of protein per serving, your taste buds won't be the<br />

only things thanking you.<br />

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Here is the recipe: http://www.menshealth.com/recipes/mustard-and-brown-sugar-rubbed-salmon-1?internal_recirc=RFdriver<br />

The 6 Best Foods For Weight Loss<br />

FAT-LOSS FOOD #1: CEDARLANE<br />

SPINACH AND MUSHROOM EGG<br />

WHITE OMELETTE<br />

This 270-calorie frozen meal has<br />

enough protein to keep you full and<br />

even sneaks in vegetables. It would<br />

be better with whole eggs, but no big<br />

deal<br />

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FAT-LOSS FOOD #2:<br />

TWININGS PURE GREEN<br />

TEA<br />

Green tea with breakfast may<br />

help you avert an energy crash<br />

later in the morning, a study<br />

from Poland suggests. If the<br />

grassy taste isn’t your thing, try<br />

blending some into your<br />

morning shake.<br />

FAT-LOSS FOOD #3: PERDUE<br />

HARVESTLAND ORGANIC<br />

CHICKEN BREAST<br />

Chicken breasts are still among the<br />

leanest forms of animal protein. Plus,<br />

these Perdue birds can’t be given<br />

antibiotics.<br />

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FAT-LOSS FOOD #4: ORGANIC<br />

VALLEY WHOLE CREAM ON TOP<br />

GRASSMILK<br />

No, it’s not milk made from grass—<br />

but that sounds plausible now, given<br />

the alterna-milks on the market. One<br />

cup provides 8 grams of protein.<br />

Almond milk can’t say that<br />

FAT-LOSS FOOD #6:<br />

APPLEGATE ORGANIC<br />

ROAST BEEF<br />

Some deli meats are made<br />

using different cuts and<br />

binders. This roast beef<br />

comes from one animal. It’s<br />

great with brown mustard<br />

and cheddar, stuffed in #5.<br />

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FAT-LOSS FOOD #7:<br />

BIONATURAE ORGANIC<br />

WHOLE<br />

WHEAT<br />

SPAGHETTINI<br />

These satisfying noodles don’t<br />

make you feel like you’re<br />

chewing through a hay bale.<br />

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Yes! We can call it a thing, so<br />

buckle up, because what is<br />

coming is huge.<br />

The American known as<br />

Money and the Irishman<br />

called The Notorious have<br />

named the place: The T-Mobile Arena in Las Vegas.<br />

They have chosen the weapons: Boxing gloves.<br />

They have named their own price: $100million each,<br />

although in reality<br />

McGregor will have to<br />

settle for less and give<br />

his UFC masters a<br />

slice of the action.<br />

Mayweather has<br />

announced that he is<br />

officially coming out of retirement to battle McGregor,<br />

who says he wants this war more than any other.<br />

So the event they would like to label The Fight of the<br />

Century does look like happening.<br />

More accurately, not least given Mayweather's<br />

pseudonym, it is The Money Maker Of All Time.<br />

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Even if it lasts no longer than the time it takes McGregor<br />

to blink as Mayweather clocks him, this mix-match of the<br />

most lucrative marketeers in the noble art and the cage<br />

rage will surely smash all box-office records for combat<br />

sports. Which is the principal object.<br />

The other, for Mayweather, is that it offers him a clever<br />

way of eclipsing the record of retiring on 49 wins and no<br />

defeats which he currently shares with the legendary<br />

Rocky Marciano.<br />

When it comes purely to boxing, McGregor as an<br />

exponent of mixed martial arts is a virtual novice.<br />

All of which begs the question of whether he has any<br />

chance at all against the boxer who calls himself The<br />

Best Ever.<br />

To be perfectly honest, he does not.<br />

His best hope would appear<br />

to be that Mayweather takes<br />

victory for granted and goes<br />

easy on the training.<br />

Even though, as we<br />

mentioned before, McGregor’s<br />

boxing is not that bad, or at least, that is what one of the<br />

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famous Stockton slap’s authors, the youngest Diaz<br />

Brothers, Nate Diaz is saying:<br />

“I think it’s a big publicity stunt,<br />

but my take on a boxing match<br />

between the two — I think<br />

McGregor’s got a good chance<br />

to make something happen in<br />

(the first) two or three rounds,”<br />

Diaz said on “CSN Fights.”<br />

“But I think he’s got an amateur style where he’s only got<br />

good movement, good punches for 6, 8 minutes, and I<br />

think that’s too amateur for Mayweather. I’m just saying<br />

he’s got a puncher’s<br />

chance — if anything.”<br />

So there’s a small window of opportunity, is essentially<br />

what Diaz is saying.<br />

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We can’t tell you who’s<br />

winning, who is better; we<br />

can only tell you that both<br />

stars are giving their best<br />

here.<br />

This is a must see, so let’s<br />

all wait for an incredible<br />

action-full fight.<br />

So, we get it, you see your favourite UFC fighters.. well,<br />

you know, fighting. Taking each others down, kicking<br />

and beating their blood out. Choking and pulling their<br />

extremities to the breaking point. Exciting, we know,<br />

getting paid for fighting must be the dream of a lot of<br />

guys like you and me, but.. hold on fella, don’t you think<br />

it is that easy. Of course all that punches, kicking and<br />

submission techniques take years and years of training.<br />

All that stuff, believe it or not bum, it’s an art. An art that<br />

has been evolving though the years, that now a days,<br />

you can watch for about $4.50 from your comfy couch.<br />

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Nooow, if you’re bold enough and want to become an<br />

aspirant of these guys, we can give you some advice,<br />

because if you want to be like the best, you gotta train<br />

with the best.<br />

Here we give you the top 5 best MMA Academies in the<br />

world.(MMA or academies where they teach you about<br />

the most important and famous disciplines in the MMA<br />

world).<br />

1.BONEBREAKERS:<br />

An all Mexican team. It<br />

currently has about 5<br />

fighters in the tv<br />

network UFC. Leaded<br />

by Master Raul Senk<br />

with a “Galvan combat<br />

system”, it’s your best<br />

choice!<br />

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2.Mexican Pride Team<br />

This is an international team.<br />

Focused on BJJ, this one is one<br />

of the most representative<br />

MMA teams in Mexico. Their<br />

main coach Rodrigo “Kazula”<br />

Vargas is currently fighting in<br />

latin MMA Networks.<br />

3.Renzo Gracie Mexico<br />

Leaded by the coach Mario<br />

Delgado, and focused on BJJ<br />

as well, is one of the most<br />

famous around the world,<br />

since it was founded by one of<br />

the bjj pioneers, the one that<br />

carries the name, Renzo<br />

Gracie.<br />

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4.Lobo MMA<br />

Another all Mexican team, from<br />

Guadalajara, Jalisco, this team<br />

creates high performance<br />

athletes only, like the main<br />

coach’s “Lobo” Grasso,<br />

daughter, Alexa Grasso, who<br />

has put on top the name of the academy with her<br />

undefeated score in both Invicta and UFC networks.<br />

5. A.D.A.M<br />

The Diosdado brothers are the founders of this one. It focuses on the corean art,<br />

Tae Kwon Do, but it has good grappling too. You shold chech it out.<br />

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Power and adrenaline: these are the two things most<br />

commonly associated with American automakers, at<br />

least as far as specialties go.<br />

Ford, Pontiac, Dodge, and Chevrolet, among others,<br />

built their reputations during the 1960s and 1970s by<br />

crafting brutally fast coupes that ruled the streets. But<br />

while the streets of America once served as the proving<br />

grounds for many amateur racers, the races have since<br />

moved to the track. So instead of resting on laurels and<br />

sticking with straight-line speed, automakers have had<br />

to reinvent some of their most iconic nameplates, all<br />

while making sure they stay true to their reputation.<br />

Needless to say, the results have been pretty<br />

spectacular.<br />

We took a look at the fastest muscle cars that have<br />

graced the U.S. market in the 2010s. The list is largely<br />

the same as it could’ve been 47 years ago,<br />

with Mustang, Camaro, Challenger, Charger, and a few<br />

others, leading the lot. But thanks to huge advances in<br />

engineering, these cars are now safer, more reliable,<br />

and most importantly, more powerful than ever before.<br />

There may be some omissions, but we limited the list to<br />

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cars that we could find precise and reliable test data<br />

for. Sports cars, including the Dodge Viper and<br />

Chevrolet Corvette, have also been omitted in order to<br />

stick closer to pure muscle car DNA.<br />

We ranked this baker’s dozen by horsepower. In the<br />

event that there was a tie (and there were a few), we<br />

used zero to 60 times to settle the argument. So, without<br />

further ado, here are the 5 fastest modern muscle cars<br />

of the 2010s.<br />

5. 2015 Equus Bass 770<br />

The Equus Bass 770 is a limited model for the select few<br />

| Equus<br />

Can a hand-built, $250,000 performance car truly be a<br />

raw piece of American muscle? Yes it can. Seemingly a<br />

cross between a classic Mustang, Camaro,<br />

and Charger, the Equus Bass 770 (pronounced like<br />

bass guitar, not the fish) brings serious speed and power<br />

to the table — for a very wealthy few. Boasting a<br />

supercharged 6.2-<br />

liter V8 engine<br />

borrowed from the C6<br />

Corvette ZR1, the<br />

Bass 770 makes 640<br />

horsepower and 605<br />

pound-feet of torque,<br />

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while reaching a speed of 60 miles per hour in just 3.4<br />

seconds. But with plans to build just 250 of these (as of<br />

2015), chances are you probably won’t be seeing a Bass<br />

at your local drag strip anytime soon.<br />

4. 2017 Chevrolet<br />

Camaro ZL1<br />

The 2017 Chevrolet<br />

Camaro ZL1 can<br />

reach a top speed of<br />

195 miles per hour |<br />

Chevrolet<br />

So far, the Z28 is taking a breather from the Chevrolet<br />

Camaro lineup. That leaves the new ZL1 as the baddest<br />

and fastest of the bunch. The ZL1 is a 650 horsepower<br />

monster equipped with a 6.2-liter supercharged LT4 V8<br />

engine that knocks out 650 pound-feet of torque. Top<br />

speed is 195 miles per hour, and it can jet to 60 miles<br />

per hour in just 3.5 seconds, running the quarter mile in<br />

under 12 seconds.<br />

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3. 2014 Shelby GT500<br />

The Shelby<br />

GT500 is coming<br />

in 2018 | Ford<br />

While we wait<br />

with baited<br />

breath for the<br />

next-generation<br />

Shelby GT500<br />

(Ford promises<br />

it’s coming in<br />

2018), the 2014 car will continue to hold a place for it.<br />

The current GT350 is a lithe, brutally fast track car; the<br />

old King Cobra was an old-school straight line missile.<br />

Tackling the quarter mile in 11.5 seconds, the Shelby<br />

tops out at 189 miles per hour behind the power of 662<br />

horses and a monstrous 631 pound-feet of torque,<br />

courtesy of a 5.8-liter supercharged V8 engine. It can<br />

also rocket to 60 miles per hour from a standstill in<br />

just 3.5 seconds.<br />

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2. 2017 Dodge Challenger SRT Hellcat<br />

The Dodge Challenger Hellcat is considered to be one<br />

of the most<br />

powerful muscle<br />

cars today |<br />

Dodge<br />

The Challenger<br />

Hellcat —<br />

perhaps the most<br />

aptly named<br />

vehicle ever —<br />

has made a name for itself as the most<br />

powerful production muscle car of all time, and so far,<br />

nearly 20,000 people have put down their hard-earned<br />

cash for one. The Hellcat makes a hearty 707<br />

horsepower and 650 pound-feet of torque, which allows<br />

it to spring to 60 miles per hour in around 3.5 seconds<br />

on its way to an overall top speed of 199 miles per<br />

hour, putting it in a class with supercars from Ferrari and<br />

Lamborghini. The quarter-mile can also be done in a<br />

relative snap, as the Hellcat can get it done in 11.2<br />

seconds.<br />

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1. 2017 Dodge Charger SRT Hellcat<br />

The 2017 Dodge Charger SRT Hellcat has a top speed<br />

of 204 miles per hour | Dodge<br />

Sibling rivalry is real. You may scoff at a sedan taking<br />

the top spot here, but hey, is any muscle car list<br />

complete without a solid showing from a Dodge<br />

Charger? The four door has the same 707 horsepower<br />

and 650 pound-feet of<br />

torque as its two-door<br />

brother, but thanks to<br />

better aerodynamics, the<br />

Charger is actually a little<br />

quicker to 60 from a<br />

standstill — 3.4 versus<br />

3.5 seconds — and just<br />

breaks that magic 200 mile per hour mark with its top<br />

speed of 204 miles per hour. But it won’t be at the top<br />

for long. We’ll have to update this list as soon as the<br />

even hotter Dodge Demon hits the streets.<br />

So that’s it. From us, to you. If you’re considering to get<br />

one of this beasts, go ahead, we gave you the<br />

knowledge, you have the power to choose, fam<br />

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Top5 motorcycles<br />

We will talk about the top 5 motorcycles of this year 2017.<br />

We search for you the best motorcycles on internet and we search in<br />

different prices the most expensive of this top 5 is the Triumph street<br />

cup that his base price is of $198,019 pesos and the cheap is the<br />

Kawasaki Z125ProPro that his base price is of $56,577 pesos.<br />

1. In the first place is of<br />

$164,073 pesos, is retrostyled.<br />

The SCR looks like<br />

something that would roll<br />

in the 70’s.<br />

2. The second is the 2017<br />

Suzuki vanvan 200, the<br />

base price is of 86,751<br />

pesos. The van van reborn<br />

the 70’s, don't expect<br />

much power, there is just<br />

a 199cc single cylinder.<br />

3. The third is the 2017<br />

triumph street cup, his base price $198,019 pesos, last year the<br />

company completely redisigned and modernized the bonneville<br />

line up whit several engine size and power outputs .<br />

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4. in the number four is the 2017<br />

Honda CRBR500R, the base<br />

price is of $122,583 pesos its<br />

like a sportbike, is a great<br />

machine for first time riders.<br />

The 471cc parallel twin is<br />

smooth and torquey.<br />

5. And the fifth and last one is the 2017 Kawasaki Z125Pro, the base<br />

price of this motorcycle is of $56,577 pesos, this bike is ultra<br />

compact and light is of 225 Lbs. The low is 31.7 inches so it's easy<br />

for riders wait nearly stature.<br />

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The liga Mx<br />

In this magazine we will talk about the liga Mx, who can enter to the<br />

liguilla and who can descend from the league.<br />

And other question that all the people think, watch happened whit the<br />

witch and the team Cruz Azul?<br />

The teams that are able to enter to the liguilla are the Tijuana that is in<br />

the first place whit 28 points, in the second place is Monterrey whit 27<br />

points, Atlas in third place whit 26 points, in fourth place is the<br />

Guadalajara with 26 points, Toluca in fifth place with 26 points, santos<br />

whit 25 points, America with 24 points and The team Tigres Fc with 21<br />

points, it's to difficult for Tigres to enter to the big party but they can<br />

enter only if they win the last match and Pachuca loss the match.<br />

And what happen whit the witch and the team Cruz Azul?<br />

Well, everyone see the horrible thing that the directive of the Cruz Azul<br />

Fc do with the Zulema witch, in the first match whit Guadalajara the team<br />

won in home and in the second match after the “limpia” of the Zulema<br />

witch do, the team lose the liguilla because the match finished in a score<br />

of 2 - 2. Well you can give your opinion in this<br />

e-mail ruben.glezz@ unsmagazine.mx<br />

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Top video games according to Forbes<br />

Arms - One of the Nintendo Switch's first<br />

releases, Arms is a boxing game that uses<br />

both button and motion controls. Fighters<br />

have boxing gloves and long, spring arms<br />

and duke it out in a ring. It looks novel, as far<br />

as fighting games go, and exactly the sort of<br />

quirky little game that Nintendo would come<br />

up with.<br />

Berserk and the Band of the Hawk - The game based off the popular, and<br />

uber-violent, manga is a spin-off of<br />

the also popular Dynasty<br />

Warriors franchise. I admit, I kind of<br />

wish it were a rip-off of Dark<br />

Soulsrather than the hack-and-slash<br />

chaos of Dynasty Warriors, but that's<br />

probably just a personal bias. Maybe<br />

I'm just not that much of a Dynasty<br />

Warriors fan.<br />

Call of Cthulhu - A Gothic, Lovecraftian<br />

mystery and psychological horror game<br />

from Cyanide Studios. Could be great,<br />

could be "meh." But I like the trailer.<br />

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Dark Souls III: The Ringed City - The final DLC for the Dark<br />

Souls franchise takes the player<br />

to the Ringed City, at the end of<br />

the Age of Fire, at the edge of the<br />

world.<br />

Divinity: Original Sin 2 - The follow-up to the original Divinity: Original<br />

Sin which was one of the most charming, clever role-playing games to<br />

come out in years. Divinity: Original Sin 2 looks to expand on everything<br />

that made the original so great with better graphics, a bigger world, and<br />

more choices. If you can't control your hype for this one, nobody will<br />

blame you.<br />

You can search all the information and trillers on<br />

https://www.forbes.com/sites/erikkain/2017/01/23/the-top-video-gamesof-2017/#5e94ecc71475<br />

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Conclusions<br />

HOW TO GET A BIGGER AND STRONGER CHEST<br />

How to get a bigger chest: you need to follow step by step<br />

the routine to get the results you want.<br />

THE 6 BEST FOODS FOR WEIGHT LOSS<br />

What to eat? If you want to get a fit body the 80% to get to<br />

the goa lis how you eat.<br />

McGregor vs. Mayweather?<br />

It is a very interesting fight. It was arranged mostly<br />

because of thethril of the fans.<br />

How to kick butt as a pro:<br />

If you want to practice MMA, you should practice in one of<br />

the academies that we wrote here. Except for ADAM’s, we<br />

just wrote them tu fill up some space. They suck.<br />

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The car of your dreams<br />

Muscle cars are cool. Chicks dig’ em. We wrote the<br />

coolest and fastest ones. If you are thinkng of getting a<br />

muscle car, yo should consider our top5.<br />

Top video games according to Forbes<br />

Well, I didn't play this new video games but I think that are<br />

amazing.<br />

Top5 motorcycles<br />

Well I prefer the the Triumph street cup, it is so expensive<br />

but the design and the machine is incredible, but you can<br />

choose any one, you can go to the shop and buy it.<br />

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